When pondering which diet suits your pursuit of a healthier lifestyle,envision the choices.  Seeking to shed extra weight without endless hours spent at the gym? Contemplating a diet sans the tedious calorie counting? The array of diets out there can be overwhelming, and few find the perfect fit that makes them truly content in their own skin. Yet, that’s the ultimate goal—feeling fantastic in your skin, not fixating on a specific size (remember, too thin isn’t the aim either).

Personally, I’ve explored an array of diets—Ketogenic, Paleo, Carnivore, Vegan, Intermittent Fasting, and Carb Cycling. Each one carried its allure and setbacks. For me, the essential thing isn’t just about slimming down but finding a regimen that harmonizes with your body’s needs, respecting hormonal balance, skin health, and sleep cycles.

Let me take you on my journey through these diets and why, out of the lot, I’ve had varied experiences and preferences. These experiments with diets were my personal quests to discover what genuinely worked for my body and well-being.

Ketogenic Diet

Ah, the Ketogenic Diet—a journey I embarked upon while cycling vigorously for 1-2 hours a day. Unsurprisingly, the weight dropped off like leaves in autumn. I shed a significant amount, but let me be honest—I felt drained most of the time. Three months into this regimen, I can’t say it was my cup of tea. The excessive workout regimen left me feeling fatigued, and it got me thinking—maybe this level of cycling isn’t the golden ticket to health.

The thing is, overworking your body, especially the heart, might not be the best strategy. You see, the heart is a muscle, and like any muscle, overuse can cause it to grow in size. Now, while that might sound like a positive, there’s a flip side. I’ve come across stories of seemingly healthy cyclists, incredibly fit, who unfortunately met their end due to heart attacks. It’s something to ponder, right?

Details on the Ketogenic Diet, often referred to as the Keto Diet, is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis is a metabolic state where the body primarily relies on fat for fuel instead of carbohydrates. This diet aims to drastically reduce carbohydrate intake and increase the consumption of fats and moderate amounts of proteins.

The typical macronutrient breakdown in a standard ketogenic diet involves consuming about 70-80% of calories from fats, 15-20% from proteins, and limiting carbohydrates to around 5-10% of total daily caloric intake. By reducing carbohydrates to such low levels, the body shifts its primary energy source from glucose (sugar) derived from carbohydrates to ketones, which are produced from stored fat in the liver.

Foods commonly included in a ketogenic diet are:

  1. Healthy fats: Avocados, nuts and seeds, coconut oil, olive oil, butter, ghee, and fatty fish.
  2. Proteins: Meat, poultry, fish, eggs, and moderate amounts of dairy.
  3. Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and others with low carbohydrate content.
  4. Some fruits: Berries such as strawberries, blueberries, and raspberries are occasionally included due to their lower sugar content compared to other fruits.

The primary goal of the ketogenic diet is to reach and maintain a state of ketosis. This metabolic state is believed to offer several potential benefits, including weight loss, improved insulin sensitivity, increased energy levels, and mental clarity for some individuals.

It’s important to note that while the ketogenic diet has shown effectiveness for weight loss and certain health conditions, it may not be suitable for everyone.

Paleo Diet

Let’s dive into the Paleo Diet, a close relative to the Ketogenic Diet but with its unique twist. My journey with this eating plan led me down a path that resembled the Keto approach but introduced a few new players into the game.

This diet walks the line between embracing some carbohydrates and focusing on proteins, healthy fats, and nutrient-rich foods. Picture adding sweet potatoes, vegetable juices, nuts, seeds, and lean proteins to the mix. While it didn’t exactly serve as a weight-loss marvel for me, it exuded a vibe of fostering a healthy lifestyle.

Now, here’s where the Paleo Diet resonated with my taste buds—I’ve never been fond of legumes, but I do revel in relishing healthy meats. This diet aligns well with such preferences, excluding legumes and grains while placing a spotlight on wholesome, protein-packed meats.

One of the delightful surprises of the Paleo journey was the occasional allowance of natural sweetness. While steering clear of processed sugars, incorporating touches of honey, real Canadian Maple syrup, or dates felt like a welcomed treat.

My experience revealed that the Paleo Diet draws inspiration from our ancestors, encouraging the consumption of whole, unprocessed foods that align more closely with what our predecessors might have eaten. It advocates bidding adieu to processed foods, grains, refined sugars, and legumes, while favoring a diet abundant in lean proteins, healthy fats, vibrant veggies, fruits, nuts, and seeds.

So, while the Paleo Diet might not be a one-size-fits-all solution for weight loss, it beckons toward a holistic approach to eating—one that values the nourishment derived from wholesome, ancestral-inspired foods.

Carnivore Diet

Enter the enigmatic Carnivore Diet—an eating plan that baffles many with its seemingly unconventional premise. My foray into this dietary realm was a journey exclusively fueled by meat—yes, you heard it right, nothing else but meat.

Picture this: savoring grass-fed meat, Norwegian salmon, eggs, organ meats, and indulging in succulent lamb, especially rib-eye cuts. Some of these delights were cooked in grass-fed or hormone-free lamb fat /lamb taloe, with the occasional touch of olive oil. Surprisingly, my hunger pangs became a rare visitor, and an unexpected bonus—my back injury pain vanished into thin air. Physically, my joints experienced a newfound happiness, and to my amazement, I didn’t engage in any exercise during this diet phase.

However, not everything about this carnivorous escapade was a walk in the park. While I didn’t shed much weight, I felt surprisingly good. Yet, a rather alarming aspect surfaced—my bowel movements became infrequent, a rather unsettling experience for me.

The turning point came when, after three months, I reintroduced other foods into my diet. The shock that followed was unprecedented. My body swelled with extreme water retention, creating a sensation as if I was wading through water with each step. This persisted for three months before my body eventually normalized. Needless to say, this experience left me skeptical about the worthiness of the Carnivore Diet.

It’s worth mentioning that many individuals who commit to this diet for extended periods encounter similar reactions upon reintroducing foods. My personal experiment with this diet for SIBO (small intestinal bacterial overgrowth) unfortunately didn’t yield the desired improvements.

While the Carnivore Diet had its positives, particularly in alleviating some physical discomforts, the challenges it posed upon reintroducing foods and its effect on my body’s response leave me hesitant to vouch for its long-term viability.

Vegan Diet

The Vegan Diet—an endeavor that required a steadfast mindset, especially for someone like me who enjoys meat. I embarked on this path in pursuit of healing my autoimmunity, following the tenets of the “Medical Medium” diet.

My days became a canvas painted with fruit smoothies—think bananas, dates, slightly steamed kale, spinach, berries—a vibrant concoction brimming with health. Salads took center stage, devoid of fats, even shunning avocado or olive oil. Sometimes, I crafted nori rolls teeming with sprouts, peppers, lettuce, and carrots, generously doused with Bragg’s Liquid Aminos. I found myself consuming three to five meals a day, but strangely, I felt satiated even with half a glass of smoothie and postponed the remainder until lunch. Supper usually consisted of only a salad or a couple of nori rolls. Surprisingly, the pounds melted away, and I felt as slender as a teenager, all while reveling in an abundance of health sans fatigue. Though I didn’t engage in active exercise, I made it a point to take regular walks.

The glory days of this diet reached an abrupt halt when I reintroduced certain foods, such as muesli and avocados, into my meals. What followed was a grueling two-month saga where I fell ill every week—flu, laryngitis, ear infections, sinus woes, you name it, and I had it. It seemed like my body had abandoned its defense mechanisms altogether. From this taxing experience, I arrived at a resounding conclusion—I wouldn’t recommend this diet based on my personal journey.

Intermittent Fasting

Let’s delve into the world of Intermittent Fasting—an arena where opinions and reactions vary vastly. Personally, my journey with fasting traces back to my teenage years. It was more circumstantial back then, but I felt surprisingly good with it. Picture this: living in Costa Rica, I’d kick off the day with a colossal bowl of fruit bursting with flavors, followed by a regular lunch, and bidding adieu to supper. This routine seamlessly blended with the activities of a typical teen—keeping up with exercises and the rigors of everyday life.

Fast forward to my early thirties, and morning intermittent fasting became part of my routine, albeit with less enthusiasm on my part. Some days, I experienced bouts of lightheadedness, leading me to question the joy of this fasting pattern. Later revelations highlighted that intermittent fasting might have different implications for women compared to men. Hormones seemed to play a pivotal role in this disparity—I’ve encountered numerous women who embraced morning fasting with fervor, illustrating that preferences play a crucial role in this journey.

Let’s get one thing straight—I’m not an advocate of fasting intermittently only to indulge in whatever you fancy for the rest of the day. I firmly believe in breaking the fast with a balance of fats and a dash of protein. Moreover, I opine that an occasional fast for a day or three, maybe once or twice a year, could serve as a cleansing ritual, eliminating excess protein from the cells.

Carb Cycling Diet:

“Carb Cycling? What’s that?” is the usual response I get when I mention this diet. Carb Cycling is a meticulously planned diet that strategically manages nutrient intake on specific days to ensure glycogen depletion and maximize the efficient utilization of carbohydrates. The crux of this dietary approach involves alternating between low and high carbohydrate days, aiming to boost body fat utilization by enhancing insulin sensitivity—an important hormone for absorbing energy from carbohydrates.

During my stint with Carb Cycling, my exercise routine included 20 minutes of either Yoga, Pilates, and bodyweight training 4-5 days a week and once a week on the stationary bike doing a 20 minute High-Intensity Interval Training (HIIT).

Out of all the diets I’ve experimented with, Carb Cycling stood out as my favorite. Not only did it facilitate healthy weight loss, but it also allowed me to eat significantly without guilt. I vividly remember a moment when my husband served a dish—a plate loaded with vegetables, fish, and rice, equivalent to three regular servings. I initially hesitated, thinking it was too much, but to my surprise, I polished it off, relishing that fat-burning sensation after the meal. It was an eye-opening ‘wow’ moment.

Let me clarify the framework of this diet. While it can be adapted slightly, here’s how I implemented it: two days a week were designated as high carbohydrate days while the remaining days followed a low carbohydrate regimen. I adhered to three well-balanced meals a day and ensured proper hydration throughout.

Here are the key guidelines:

  • No sweeteners, not even honey in beverages. Opt for black coffee or green tea for hot drinks. Fruit is restricted, except for limes and lemons. If feeling ravenous at supper, a small portion of rice or sweet potato is permissible.
  • Eschew sauces; revel in the delightful flavors of stir-fries coated in healthy fats.
  • Emphasize whole foods in your meal choices.

A typical week looked something like this:

  • Five days centered around low-carb vegetables without limitations—I often indulged in stir-fries for lunch and dinner, relishing the versatility of this dish. I maintained a moderate protein intake, including grass-fed mince, sardines, mackerel, fish, free-range chicken, or eggs. Healthy fats, around 2-4 tablespoons daily (olive oil, avocado oil, butter, or grass-fed lamb fat), were a staple. Macadamia nuts served as a snack to satiate cravings or hunger, without stringent limits—there were times I consumed a large packet in three days.
  • Two days allotted for high carbohydrate intake, reducing fat intake while embracing starch-based carbohydrates like rice, potato, or honey. Occasionally, a cheat meal out was permissible—think pizzas or bread. On high-carb days, cardiovascular or weight training exercises were prioritized.

An additional tip: Consume two cups of green tea daily, preferably 30 minutes before a meal. For HIIT, a cup of black coffee prior to the workout was beneficial.

For a sample low-carb day:

  • Breakfast comprised 3-4 eggs cooked in fat, paired with black coffee.
  • Before lunch, a cup of green tea was savored.
  • Lunch was a generous plate of stir-fried vegetables in healthy fats and oils, embracing a spectrum of colors and flavors with a protein.
  • Dinner mirrored lunch, perhaps with a different protein source and healthy fats.

On low-carb days, there were no constraints on vegetable or fat consumption. The focus wasn’t on excessive protein intake—I never measured it. As a rule of thumb, consider consuming 1 gram of protein per kilogram of body weight for your target weight.

Remember, the best diet for you is the one that aligns with your health, primarily whole-food based, energizes you, and ensures a restful night’s sleep. Stick with what works for you!

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